Parmesan Fish Sticks

Making your own fish sticks may seem like an odd idea (given the proliferation of commercial brands), but if you try this extremely easy recipe, you will never look back: An equivalent serving of commercial fish sticks has 100 more calories and almost four times the fat and saturated fat. We’ve chosen tilapia, which is a sturdy and meaty (but mild-tasting) fish; but you could also use grouper or snapper. Serve the fish sticks as is or with a squeeze of fresh lemon.

1 pound skinless tilapia fillets
1/4 cup flour
2 large egg whites beaten with 1 tablespoon water
1/4 cup plain dried breadcrumbs
1/4 cup grated Parmesan cheese
1/4 teaspoon salt

1 Preheat the oven to 450°F. Spray a large baking sheet with nonstick cooking spray. Cut the fillets into 1 x 2-inch strips. Dip the fish first in the flour, then in the egg white mixture.
2 In a shallow bowl, combine the breadcrumbs, Parmesan, and salt. Dip the fish strips in the breadcrumb mixture, patting the mixture into the fish. Place on the baking sheet.
3 Bake, turning the fish over midway, for 10 minutes, or until the fish is crusty, golden brown, and cooked through. Makes 4 servings

Makes Makes 4 servings

Per serving: 205 calories, 3.8g total fat (1.6g saturated), 47mg cholesterol, 0.4g dietary fiber, 11g carbohydrate, 29g protein, 420mg sodium.